How to deal with fitness injuries? Timely exercise is more conducive to promoting blood circulation, exercise is conducive to enhancing the body's immunity, moderate exercise can be full of enthusiasm for life, but it is easy to get hurt if you are not careful. Come with me and see how to deal with fitness injuries.

How to deal with fitness injuries? 1 scratch;

If the injured site is limited to superficial skin, it can be debrided with normal saline, then disinfected with alcohol, iodophor, iodophor and other drugs, and finally covered with sterile dressing, changing the dressing once every 3 to 5 days until healing. Until then, keep the wound clean and don't soak it in water.

Muscle strain and soft tissue contusion:

Once there is a painful reaction, you should stop exercising immediately. You can apply ice cubes or cold towels to the pain points, and use elastic bandages to press the injured parts, so that the small blood vessels can contract and relieve local congestion and edema. Do not rub, massage or apply heat. After cold compress for 24 to 48 hours, it can be used for promoting blood circulation, removing blood stasis, reducing swelling and relieving pain.

Joint sprain and dislocation:

Most of them are due to sudden over-torsion, over-flexion, over-extension of joints, or greater violence directly or indirectly acting on joints, which will cause damage to tendons and ligaments attached to bones and joints. Ankle, knee, wrist, shoulder and waist are common.

Joint injury is a serious sports injury and should be sent to a specialized hospital for treatment in time. Such as joint swelling, pain, joint locking and joint instability. Repeated occurrence suggests that the articular meniscus cartilage and ligament are damaged and should be sent to a specialized hospital in time.

Fracture:

Hard fixtures such as wooden boards and plastic plates should be found to fix the upper and lower joints of the limb fracture site. If a spinal fracture is suspected, the injured person must lie flat on the floor and cannot move easily to avoid spinal cord injury. To call 120 in time, please ask professional ambulance personnel to transfer the injured to the hospital.

How to Deal with Fitness Injury 2 (1) Self-feeling

Once you feel abnormal pain in a certain part of your body during exercise, you have to stop exercising and relax completely.

(2) Determine the injury

Find out the injured part, gently rotate the injured part, and do some gentle movements at will to determine which muscles, tendons and ligaments are painful or injured. Only in this way can we know where the actions that should be concentrated on treatment are and which actions should be avoided during exercise.

(3) Reduce the burden

Don't burden the wound. After finding out the injured parts, not only do not do sports that affect these wounds, but also pay attention not to add burden to the wounds in daily life. For example, low back pain should avoid extracting heavy objects, and foot pain should avoid running.

Active rest

Avoid injuries and exercise, and adopt "active rest method". There are more than 600 muscles in the human body. Even if there are 100 injured muscles, there are more than 500 muscles to practice. To make all muscles develop in a balanced way, it is necessary to strengthen the practice of the main load-bearing muscles and to move the muscles around the injury. Such as injury or sprain. Neck muscles hinder squat, but you can do semi-squat. Lock the shoulder joint when lying flat, which may involve shoulder muscle pain. If you only do half the action, you won't feel pain. Anyway, you should be careful. If you feel uncomfortable during the activity, you should let the whole injured part rest.

(5) promoting blood circulation

To promote local blood circulation, we must carefully measure the injured part and find an action that can gently move the injured part. In this way, we can promote blood circulation, supplement new nutrition and remove waste.

(6) Do a slight stretching exercise

Do a gentle stretching action, that is, slowly stretch the injured part until it stops at the first slight collision, then try to relax the injured part and stretch the injured part further. When muscles are stretched and relaxed, the blood with therapeutic effect will flow there more, thus being cured more quickly. But if you stretch too much, it will lead to the wound getting worse and even getting injured again. It is best to relax the injured part as much as possible, then stretch slightly and concentrate on deep inhalation, which will make it easier to relax the muscles at the wound.

(7) Massage

Gently massage can directly increase blood flow. You can massage yourself, but a more effective way to relieve the pain is to relax yourself and let someone who knows how to massage give you a massage.

(8) Thermal power generation

Heat can make blood rush to the body surface by virtue of the natural cooling reaction of the human body, and heat can also slow down the tension of injured muscles, thus accelerating blood circulation and bringing more nutrition to muscles. Hot shower, hot compress, lying in hot tub and sauna all help to relax muscles. But don't overheat, especially in strenuous exercise or summer.

(9) Ice compress

Hot compress is often used for long-term post-injury care, but not for on-site first aid. Heating immediately after injury will cause the wound to swell and further damage the tissue. Generally, within 48 hours after injury, the swelling can be reduced by ice (once every few minutes).